Tips for Getting the MOST out of Bodypump & Les Mills Bodypump 86 LAUNCH

Yesterday, at the Pottruck Health & Fitness Center at the University of Pennsylvania, we had ourselves a little party - the LAUNCH of the newest Les Mills Bodypump workout!  I had the pleasure of teaching this class with fellow Bodypump instructors Carrie and Portia.  We wore our "beast mode" tanks and we turned on the BEAST mode!  Launch day always brings a ton of energy and yesterday did NOT disappoint!  Great job team - way to work it!

Tips for getting the most out of your Bodypump group fitness class

If you're new:

• Arrive early and introduce yourself to the instructor - Depending on the class size, an instructor likely can't see everyone during every exercise.  If you let the instructor know that you're new, he or she will keep an eye on your to make sure that you are practicing proper form.
• Perfect your form before you load up the bar - I highly encourage taking your first (and maybe second and third) Bodypump class with a comfortable weight on the bar.  It is very important to execute these exercises with proper form in order to work the correct muscle groups and avoid injury.  Once you have the correct form, go ahead and challenge yourself by adding weight - your body will thank you for investing that time in the beginning.
• Set up near the instructor – I know your type – you’re going to stand in the back corner and try and hide from everyone.  In the studio where I teach, there are pillars in the room where people love to set up so no one will see them!  Especially if you’re new, try to set up in the front near the instructor.  You’ll have a better chance of the instructor catching any mistakes you might be making with your form, and you’ll be able to hear the instructions better too!

If you're a regular:

• Challenge yourself - I see very dedicated members coming to class and loading up their bar with the same weight EVERY class!  If you're taking class at least twice/week, I suggest picking one or two muscle groups (or tracks) to focus on each month.  See if you can add a little weight to the bar for those exercises.  Remember, it's easier to add weights in the bigger muscle groups like legs, chest and back than the smaller muscle groups like biceps and triceps.  You might find that even adding a 1kg plate to each end of the bar is a big jump for you, so don’t be afraid to only use your increased weight for the first set of the track – try for 2 sets the next time!
• Ask questions – So you’ve been taking Bodypump for years now, so you must be doing everything correctly, right?  If something doesn’t feel right, or you need help with your form or increasing your weight, don’t be afraid to ask your instructor.  I know for me personally, when I’m trying to increase my weight on the back track, I REALLY struggle with wide rows, so I prefer to make the switch on a track that doesn’t have wide rows so that I can “ease” into my new weight selection.  I’ve been known to ask ahead of time if we’re doing wide rows in the back track.
• Help out a newbie – Do you remember your first Bodypump class?  You were probably overwhelmed and unsure what weights to use.  If you see someone who is new, stand next to them and help guide them on their weight selection.

And whether you’re a first timer or a veteran – stay for the stretch!  Not only do you owe it to yourself to give your body a good stretch after a hard workout, but it’s probably disrupting to the class if you’re putting away your weights while the person next to you is trying to wind down after class.  This is also the point in the class where the instructor might make some announcements, and you don’t want to miss those!

Are you a Bodypump regular?  What are some of your favorite tracks?